Hey Coach, do you have any tips, tricks or crazy exercises to stimulate the rear deltoid ? No matter what generic exercise I try, how hard I focus and try to contract them, they will never get a pump!
Looking to sub out Chest supported incline rear delt raise in the 2B program!
TY
I donāt believe in crazy exercises.
The best you can do is to try technical modifications to an exercise to better focus on recruiting a muscle.
The biggest issue with the rear deltoid is that it is plays a role of synergist in most exercises it is involved in. The rhomboids or even traps are the stronger muscles and take over the work of the rear delts. To increase your chance of getting a good rear delts contraction you must thus inhibit the action of these muscles.
Use the reverse pec deck and do it as follow:
First you must use the parallel part f the handles (the part of the handle that is perpendicular to the floor) so that your hands would be pronated.
Second you your hands need to be a bit lower than shoulder height (so you likely will have to do the exercise standing up or with the bench really high).
Third you want to keep the shoulder blades āopenā during the whole movement. In other words you donāt want to bring them together when āpullingā. In the low position you open the shoulder blades up (stretching the rhomboids) and when you do the exercise you try to keep them in the exact same position. So you need to focus on pushing the handles away instead of pulling.
These modifications will make the rear deltoids the prime mover in the exercise. It might take a few sets of practice to get the feeling right, especially if you have a hard time feeling the rear delts, but stick with it.
Thank you as always coach! I will apply this and let you know the outcome 
Appreciate your time as always.